Strealth Travel & Vacation Guide

Stay Fit. Eat Well. Have Fun. No Guilt.

We’ll always have to travel for work, weddings, holidays, or just a break. But that doesn’t mean we should lose progress. With a few smart habits and a flexible approach, you can stay on track and still enjoy every moment.

-MOVE DAILY

Goal: 12,000–15,000 steps/day

Walk as much as you can—explore on foot, skip the Uber.
Use your watch or phone to track steps.
Airport, beach, city walks—it all counts!

-Need a quick workout?

Open the Strealth App for 15–30 minute bodyweight workouts you can do anywhere - hotel room, park, or poolside.

Pro Tip: Knock it out in the morning and you’re done for the day.

EAT SMART (WITH ROOM TO ENJOY)

-SKIP ONE MEAL

Usually breakfast or lunch. Keeps things light and effortless. Coffee or tea? Totally fine!

-ONE MEAL = WHATEVER YOU WANT

Yep—one guilt-free meal a day. Pizza, Biryani, cocktails, dessert... it’s all on the table. Just keep the rest of the day simple and protein-focused.

-Go-to Meal Ideas:

Grilled meat, paneer or fish + veggies
Bun-less burgers, healthy bowls, omelettes
Salad with protein (dressing on the side)
Follow the 1-plate rule: ½ veggies, ¼ protein, ¼ carbs

-Drink Smart:

Try to consume non-caloric drinks, Alcohol is fine—just skip sugary mixers and drink plenty of water.

NEED BACKUP?

Message your Strealth coach or nutritionist anytime if you need help choosing a meal or adjusting your plan.

TRAVEL HACKS

Pack Smart: Protein bars, protein shakes, resistance band, water bottle
In-Room Snacks: Greek yogurt, wraps, fruit, boiled eggs
Airport Tips: Bring your own snacks (popcorn, Makhana), walk between gates
Keep Moving: Walk after meals, dance, hike, swim just stay active whenever possible

Remember:

You’re not falling off. You’re living life. Move. Eat with intention. Enjoy what you love. We’ve got your back. 💪

Have a safe and super fun journey!

-Team Strealth